Eat This, Not That
PorrazzaNutrition
Posts: 13 Member
So, you skip the homemade dinner and opt to go out to eat. But what do you choose?! Although what is available to you may not always be the healthiest, some choices are better than others. Now, on to eat this, not that!
Restaurants
Applebee's
Eat This: Grilled Cajun Lime Tilapia
310 calories, 6g fat, 0g saturated fat, 1,250mg sodium
Not That: Grilled Steak Caesar Salad
1,295 calories, 82g fat, 26g saturated fat, 2,199mg sodium
Burger King
Eat This: Croissan'wich Egg and Cheese
300 calories, 17g fat, 6g saturated fat, 740mg sodium
Not That: Sausage, Egg, and Cheese Biscuit
530 calories, 37g fat, 12g saturated fat, 1,490mg sodium
Chick-fil-A
Eat This: Chargrilled Chicken Sandwich
270 calories, 3.5g fat, 1g saturated fat, 940mg sodium
Not That: Chicken Caesar Cool Wrap
480 calories, 16g fat, 6g saturated fat, 1,640mg sodium
Dunkin' Donuts
Eat This: Ham Egg and Cheese English Muffin
310 calories, 10g fat, 5g saturated fat, 1,270mg sodium
Not That: Multigrain Bagel
500 calories, 15g fat, 7g saturated fat, 930mg sodium
Olive Garden
Eat This: Chicken Giardino
448 calories, 11g fat, 1,670mg sodium
Not That: Stuffed Chicken Marsala
1,315 calories, 86g fat, 2,550mg sodium
Outback Steakhouse
Eat This: Prime Minister's Prime Rib
730 calories, 39g fat, 65g carbohydrates
Not That: Ayers Rock Strip Steak
1,450 calories, 85g fat, 87g carbohydrates
P.F. Chang's
Eat This: Ginger Chicken and Broccoli
660 calories, 26g fat, 3.5g saturated fat, 45g carbohydrates
Not That: Kung Pao Chicken
1,240 calories, 80g fat, 10g saturated fat, 58g carbohydrates
Ruby Tuesday
Eat This: 7 oz Top Sirloin
464 calories, 24g fat
Not That: Turkey Burger
1,171 calories, 58g fat
Additional Swaps and Tips
Muffins
-Look at the paper they are sitting on. A dark stain means they are loaded with fat.
Movie Theaters
Eat This: Popcorn (10 cups)
550 calories, 31g fat, 5g saturated fat, 972mg sodium
Not That: Nachos (6-8 nachos with cheese)
608 calories, 34g fat, 14g saturated fat, 1,736mg sodium
Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
60 calories, 0g fat, 0g saturated fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar
When eating out, remember, it is not always about the calories. It is also important to consider the protein, fat, and carbohydrate content of the meal. Stay tuned for an "Eat This, Not That" supermarket edition!
Zinczenko D. Eat this not that. New York, NY. 2008.
Restaurants
Applebee's
Eat This: Grilled Cajun Lime Tilapia
310 calories, 6g fat, 0g saturated fat, 1,250mg sodium
Not That: Grilled Steak Caesar Salad
1,295 calories, 82g fat, 26g saturated fat, 2,199mg sodium
Burger King
Eat This: Croissan'wich Egg and Cheese
300 calories, 17g fat, 6g saturated fat, 740mg sodium
Not That: Sausage, Egg, and Cheese Biscuit
530 calories, 37g fat, 12g saturated fat, 1,490mg sodium
Chick-fil-A
Eat This: Chargrilled Chicken Sandwich
270 calories, 3.5g fat, 1g saturated fat, 940mg sodium
Not That: Chicken Caesar Cool Wrap
480 calories, 16g fat, 6g saturated fat, 1,640mg sodium
Dunkin' Donuts
Eat This: Ham Egg and Cheese English Muffin
310 calories, 10g fat, 5g saturated fat, 1,270mg sodium
Not That: Multigrain Bagel
500 calories, 15g fat, 7g saturated fat, 930mg sodium
Olive Garden
Eat This: Chicken Giardino
448 calories, 11g fat, 1,670mg sodium
Not That: Stuffed Chicken Marsala
1,315 calories, 86g fat, 2,550mg sodium
Outback Steakhouse
Eat This: Prime Minister's Prime Rib
730 calories, 39g fat, 65g carbohydrates
Not That: Ayers Rock Strip Steak
1,450 calories, 85g fat, 87g carbohydrates
P.F. Chang's
Eat This: Ginger Chicken and Broccoli
660 calories, 26g fat, 3.5g saturated fat, 45g carbohydrates
Not That: Kung Pao Chicken
1,240 calories, 80g fat, 10g saturated fat, 58g carbohydrates
Ruby Tuesday
Eat This: 7 oz Top Sirloin
464 calories, 24g fat
Not That: Turkey Burger
1,171 calories, 58g fat
Additional Swaps and Tips
Muffins
-Look at the paper they are sitting on. A dark stain means they are loaded with fat.
Movie Theaters
Eat This: Popcorn (10 cups)
550 calories, 31g fat, 5g saturated fat, 972mg sodium
Not That: Nachos (6-8 nachos with cheese)
608 calories, 34g fat, 14g saturated fat, 1,736mg sodium
Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
60 calories, 0g fat, 0g saturated fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar
When eating out, remember, it is not always about the calories. It is also important to consider the protein, fat, and carbohydrate content of the meal. Stay tuned for an "Eat This, Not That" supermarket edition!
Zinczenko D. Eat this not that. New York, NY. 2008.
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